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Sculpt Sexy Arms: The Resistance Band Workout

Grab a resistance band to target multiple arm muscles at the same time.

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Resistance band arm exercise
Jason Todd
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Craving the carved shoulders and sleek sleeveless look that's all over the red carpet this season? Then we have one word for you: rubber. "Resistance bands are an easy, portable way to target more arm muscles simultaneously," says Brynn Jinnett, the founder of the Refine Method studio in New York City, whose sought-after band workouts have the well-honed tossing out their dumbbells. Try Jinnett's six awesome firmers -- add 30-second bursts of jumping jacks or other heart-thumpers after every other move to maximize your calorie burn -- and it's hello, arm candy!

Watch the Workout Video

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Curtsy Curl

Targets biceps, butt, and legs

  • Holding one end of band in right hand, stand with feet shoulder-width apart, right foot stepping on other end of band.
  • Lunge back with left leg, crossing left foot behind right leg and bending both knees 90 degrees (as if doing a curtsy) as you curl right hand toward shoulder. Return to start.
  • Do 12 reps; switch sides and repeat. Do 3 sets.

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Anti-Rotation Press

Targets shoulders, and abs

  • Anchor center of band in doorjamb at chest level and stand with left side of body facing door, feet shoulder width apart. Hold ends of bands with both hands clasped together against chest and step sideways away from door until you feel tension in band.
  • With knees slightly bent, extend arms forward and hold for 10 counts; return arms to chest.
  • Do 3 reps; switch sides and repeat. Do 3 sets.

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Overhead Extension

Targets shoulders and triceps

  • Anchor center of band in doorjamb at chest level and kneel on right knee, facing away from door and holding a band end in each hand, arms by sides.
  • Extend arms overhead with palms facing each other and, keeping elbows fixed in place, bend arms to lower fists behind head.
  • Do 3 sets of 12 reps.

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Chest Press

Targets chest and biceps

  • Anchor center of band in doorjamb at chest level and stand with back facing door, holding a band end in each hand, elbows bent so that fists are in front of chest. Step forward until you feel tension in band.
  • Step left leg back to get into a staggered stance; hinge forward slightly from hips.
  • Maintaining position, press both bands forward; then bring elbows back to start. Repeat.
  • Do 3 sets of 15 reps.

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Side Plank Pull-Down

Targets shoulders, triceps, back, and abs

  • Anchor center of band in doorjamb at chest level and hold both ends in left hand. Lie on floor on right side so that top of head is facing door.
  • Get into side plank position, propping up torso on right elbow with hips and legs stacked and hips lifted off floor.
  • Extend left arm toward ceiling, palm facing away from door, and slowly lower arm to left hip. Raise arm and repeat.
  • Do 10 reps; switch sides and repeat. Do 3 sets.

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Lunge and Row

Targets shoulders, back, biceps, abs, and legs

  • Anchor center of band in doorjamb at chest level and stand facing door, holding a band end in each hand. Step back with right leg into a staggered stance so there is enough tension in band when arms are extended forward at chest level.
  • Bend knees and lower into a static lunge as you draw elbows behind you, squeezing shoulder blades together. Return to standing, extending arms forward.
  • Do 12 reps; switch legs and repeat. Do 3 sets.

Originally published in FITNESS magazine, February 2013.

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What do you think? Review this slideshow!

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3/9/2014 09:44:17 PM Report Abuse
helen_farrel wrote:

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6/12/2013 07:06:56 AM Report Abuse
helen_farrel wrote:

Most of the people do not want bulky heavy muscles, but a lean muscled slim body with strength and fittness. The work outs here are very valuable, but it is better to have a more complete system with more workouts, with nutrition etc. I found such a system created by well known trainer and nutritionist Kyle Leon. With the help of it I have now the body I have always wanted. I highlly recommend it. You may check it out at: -- www.weightlossbyeating.info --

3/21/2013 01:28:58 PM Report Abuse
helen_farrel wrote:

Hey Heather, you could search in google how to fasten a resistance band. I did and found following links which I hope will help you : http://www.youtube.com/watch?v=6gPjGMYVJM0 http://www.youtube.com/watch?v=WZXyqjlRgU8

3/21/2013 12:48:32 PM Report Abuse
pmeneses83 wrote:

Awesome workout, thank you for posting this video. I recently bought my resistance bands and I have been looking for total body workout like this. Thumbs up!

2/15/2013 06:59:23 AM Report Abuse
heather_alice19 wrote:

"What do you think?" ok - I think your slideshow sucks because it's useless without showing how resistance bands get used. Don't ask if you don't actually check the feedback - if you don't care you don't care, but if you ask and ignore, you're flaunting it.

1/22/2013 05:53:04 PM Report Abuse
heather_alice19 wrote:

Anyone? anyone?

1/16/2013 06:28:41 PM Report Abuse
heather_alice19 wrote:

Please, editors, be pioneers; be the first to show what you're actually doing in the parts of the picture that have been cropped out. This, and every resistance band workout ever featured in any of your competitor's publications before, is useless. I beg you.

1/14/2013 05:54:51 PM Report Abuse
heather_alice19 wrote:

If bands are so easy and convenient, why is it that not one fitness publication will actually show you how they "anchor" or "secure" them? This one says "anchor center of band in door jamb". Is that a joke? The door jamb is the solid frame around the door, how do you secure something "in" that? If it's so easy, why do all of the pictures cut that part out? Please PLEASE show me how you're doing this. Please show the WHOLE picture.

1/11/2013 11:34:37 PM Report Abuse

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